Controlled – not racing – maintain cadence -
Works best in a low gear.
Working on Confidence & Rhythm out of the saddle

Line Lapping x 5 (20 minutes) 1910-1930 (5 efforts)
Two groups half a lap apart .
Midpoint in each bend – lead rider drops to the black line and chases onto back on next group
This should be achieved in a little over one lap
First few strokes out of the saddle
Abilities spread evenly over all groups

Shorter Line Lapping (20 minutes) 1930 -1950 (8 efforts)
Four Groups –riding on the blur a quarter lap apart
On the whistle – rider drops, out of the saddle and make contact with group ahead
More emphasis on the initial burst, should get on pretty quick
Warm Down (10 minutes) 1950-2000
Ride slowly in twos